09012018

CROSSFIT

A. Split jerk, 8 moderate singles (no misses); rest as needed (20 min)

+

12 min amrap: 

10 HSPU 45/25# 

12 Burpee Box jump overs 24/20” 

14 KBS 53/35# 

+

B.  30-20-10 Sit ups

___

ENDURANCE

A. Bicep curls (single sided), 6-8x3; rest 1 min between sets

B.  Weighted russian twist, 16-20x3; rest 1 min

+

21-15-9

CTB pull ups  

Power clean 135/95#

_____

Biathlon prep

@75% perceived effort:

Row 2k

Run 2.5 miles

Row 2k